A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can view your personal points.
7 Day Healthy Meal Plan
Happy Halloween to all the little ghosts and goblins! Wishing everyone a safe and fun holiday weekend. If you’re hosting or attending a party and want themed treats, consider simple favorites like pumpkin cheesecake shooters, candy corn fruit parfaits or themed cake pops. If you’ve been carving pumpkins, roast the seeds for a crunchy snack and try playful recipes like French bread pizza mummies to make the season festive.
With grocery prices on the rise, meal planning is one of the best strategies to save money, reduce food waste and stick to healthy eating. Planning your weekly meals helps you shop efficiently, avoid impulse buys and have balanced meals ready throughout the week. For more budget-conscious options, I offer 5-day Budget Friendly Meal Plans through Relish+ (14-day free trial available).
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner designed to simplify weekly planning. It includes tear-out weekly meal planning grids, a 12-week plan, 30 recipes (15 new), and grocery shopping tear-outs. The planner also includes pages for gratitude, intentions and weekly affirmations to help you start your week with focus.
Where to buy: Amazon, Barnes & Noble, IndieBound (titles available through major retailers).
A note about WW Personal Points
I no longer list WW points directly because they vary across WeightWatchers plans, but each recipe includes a link to the WW Personal Points recipe builder. Look for the orange button in the recipe card to view the points for that recipe and add it to your day (U.S. only; you must be logged into your account). All cookbook recipes in the cookbook index have been updated as well.
About This Meal Plan
These free, 7-day flexible meal plans are meant as a helpful guide with room to customize. Breakfasts and lunches on weekdays are portioned to serve one, while dinners and weekend meals are sized for a family of four. You can easily swap recipes, add snacks, coffee, beverages, fruit, dessert or wine as needed. Depending on your goals, aim for at least 1,500 calories per day as a general baseline—individual needs vary by age, activity level and goals.
Included is a complete grocery list organized by category to make shopping faster and less stressful. A planned list helps you save time and money, reduces waste and ensures you have everything on hand to stay on track.
If you want community support, join the Skinnytaste Facebook community where members share photos and tips. You can also subscribe to the email list to receive meal plans directly to your inbox.
Meal Plan
Breakfast and lunch Monday–Friday serve one. Dinners and all meals on Saturday and Sunday serve four. Some recipes yield leftovers that work for a second night or next-day lunches. The shopping list below includes all items needed to prepare every recipe in this plan.
MONDAY (10/24)
B: Pumpkin Pie Overnight Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt (top with 2 tbsp shredded cheddar and 1 oz avocado)
Total Calories: 976*
TUESDAY (10/25)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: Leftover Black Bean Vegetarian Chili with cheddar and avocado
D: Cheesy Rotisserie Chicken Enchilada Skillet
Total Calories: 1,132*
WEDNESDAY (10/26)
B: Pumpkin Pie Overnight Oats
L: Leftover Black Bean Vegetarian Chili with cheddar and avocado
D: Broccoli Beef with ¾ cup brown rice
Total Calories: 1,114*
THURSDAY (10/27)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: Tuna Poke Salad
D: Air Fryer Herbed Buttermilk Chicken Breast (double recipe) with Smashed Sweet Potatoes and Massaged Raw Kale Salad
Total Calories: 1,202*
FRIDAY (10/28)
B: ½ cup quick oats prepared with water, 1 tsp honey, ½ apple (diced), 1 tbsp almond milk, 2 tbsp chopped pecans, pinch salt
L: Leftover Tuna Poke Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil
Total Calories: 1,225*
SATURDAY (10/29)
B: Mini Pumpkin Chocolate Chip Muffins with 1 cup plain Greek yogurt and 1 tsp honey
L: Red Lentil Soup with Spinach, served with a 2 oz whole grain baguette and 1 tbsp butter
D: Dinner out
Total Calories: 788*
SUNDAY (10/30)
B: Leftover Mini Pumpkin Chocolate Chip Muffins with ¾ cup low-fat cottage cheese
L: Leftover Red Lentil Soup with Spinach and 2 oz whole grain baguette with 1 tbsp butter
D: Crock Pot Bolognese with Creamy Pumpkin Polenta and a green salad
Total Calories: 1,154*
*This meal plan is a guide. Women should generally aim for about 1,500 calories per day; individual needs vary—use a reliable calorie calculator to estimate your personal needs. The plan leaves space to add coffee, beverages, fruits, snacks, dessert or wine.
**Prepare oats with water according to package directions.
# Green salad: 6 cups mixed greens, 2 scallions and ½ cup each of tomatoes, cucumbers, carrots and chickpeas with ¼ cup light vinaigrette.
Shopping List
Produce
- 1 medium banana
- 2 medium apples
- 2 medium pears
- 1 medium lemon
- 1 small plus 1 large Hass avocado
- 1 medium red bell pepper
- 2 medium jalapeños
- 3 Persian cucumbers (or 1 large English cucumber)
- 2 heads garlic
- 1 (2-inch) piece fresh ginger
- 1 lb fresh string beans
- 1 large head broccoli
- 2–3 long, thin sweet potatoes (about 2 lbs)
- 5 medium carrots
- 1 small bunch celery
- 2 large bunches scallions
- 1 small bunch fresh thyme
- 1 large bunch Italian parsley
- 1 (1-pound) bag mixed greens
- 1 (5-ounce) container baby spinach
- 1 bunch Lacinato kale
- 1 small bag tri-color coleslaw mix
- 1 medium tomato
- 1 small red onion
- 1 large white onion plus additional yellow onions as needed
Meat, Poultry & Fish
- 1 (2½ lb) rotisserie chicken
- 2 large bone-in, skin-on split chicken breasts
- 1 lb flank steak
- 2 lbs 95% lean ground beef
- ½ lb sushi-grade tuna
- 1 lb wild salmon fillet
- 1 (4-ounce) package pancetta
Grains
- Quick oats
- Corn tortillas (about 12)
- Whole white wheat flour
- Unbleached all-purpose flour
- Dry brown rice (or 3 cups pre-cooked)
- 2 whole grain baguettes (12-ounce each)
- Yellow polenta or medium-ground cornmeal
Condiments, Oils & Spices
- Extra-virgin olive oil
- Canola oil
- Virgin coconut oil (optional)
- Cooking spray
- Kosher salt
- Freshly ground pepper
- Ground white or black pepper
- Cinnamon, nutmeg, pumpkin pie spice
- Mayonnaise, cumin, chili powder, garlic powder, onion powder
- Smoked paprika, reduced-sodium soy sauce, sesame oil
- Sesame seeds, sriracha, furikake, gochujang, wasabi paste
- Rice wine vinegar, honey, vanilla extract, turmeric, bay leaves
- Light vinaigrette dressing
Dairy & Refrigerated
- 1 dozen large eggs
- Unsalted butter
- 1 pint 1% buttermilk
- 8 oz half-and-half
- Parmesan wedge
- Pecorino Romano wedge (or extra Parmesan)
- Unsweetened almond or oat milk
- Sour cream
- 8 oz shredded cheddar
- 8 oz shredded Mexican cheese blend
- 6 oz whole milk plain yogurt
- 32 oz plain nonfat Greek yogurt (+ small container optional)
- 32 oz low-fat cottage cheese
Canned & Jarred
- Pumpkin butter or ingredients to make your own
- 2 (15-oz) cans pumpkin puree
- 3 (15-oz) cans black beans
- 1 (15-oz) can chickpeas
- 1 (10-oz) can RoTel tomatoes with green chilies
- 1 (8-oz) can tomato sauce
- 2 (28-oz) cans crushed tomatoes
- 1 (16-oz) jar enchilada sauce or ingredients to make it
- 1 (14-oz) can reduced-sodium vegetable broth
- 2 (32-oz) cartons chicken or vegetable broth
- 1 (2.6-oz) packet light tuna in water
Frozen & Dry Goods
- Shelled edamame
- 8-oz package corn kernels
- Chia seeds
- Pecan halves
- Mini chocolate chips
- Brown sugar, raw sugar
- Cornstarch (optional)
- Baking soda
- 1 lb dry red or yellow lentils
- Dry white wine (small bottle)
Notes: You may choose gluten-free alternatives where needed. Quantities reflect what’s needed to prepare all recipes in the week’s plan.